/fit/ - Fitness, Health, & Feels

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And on the note of retarded shit, neck training. I recently took interest in it and I've been following the first image but with weights, the second is mostly for reference on how exactly to weigh a neck exercise.

The back and forth tilts are essentially the same as to chin to chest/chin away from chest in the second image, and side to side the same as the side to side, obviously. 

Upright rows (ideally with kettlebell or ez bar for shoulder health) can have some alright carryover, as well as anything that will grow your traps (aka heavy power shrugs and heavy deadlifts).

Neck bridges are an option, though I personally find them dubious and not worth doing compared to the exercises in the first image.

If you fear sleep apnea from neck gains, don't. There's very little hard science on necking training causing sleep apnea or breathing issues, it's generally based on the science proving that bigger people (fat) tend to have bigger necks (fat) among other parts, with no research really accounting for intentionally growing the neck.

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Forearms are another thing that I've been pretty enticed by recently, I'm gonna share some of my favorite things in regards to forearm training based off my own experience, what's worked best for me as far as growth, grip strength, etc.

> Fat Gripz
Fat Gripz are my absolute favorite forearm tool, they essentially turn any exercise into a forearm exercise by increasing the circumference of whatever you slap it on (barbells, dumbbells, pull-up bars, dip bars, pretty much anything) and making it much more challenging to grip. While pull movements will generally give you the best bang for your buck with fat gripz, I'm a big proponent of using them with push movements as well, and in some cases find stuff like OHP and bench to be MORE comfortable with them.

> Dead Hangs
Dead hangs are badass as shit, not only do they decompress your spine and make your back feel like butter, but holding dead hangs is another great way to increase forearm size and strength. You can program them any number of ways really, I just kinda do them whenever I want. Sometimes I'll do a single long hold at the end of a workout, or superset them with a lift for 30 seconds each, to even occasionally making it a main lift for the day and doing them in a sort of progressive overload manner on time, or even adding weight.

> Reverse Curls
Reverse curls are a bit of a double whammy, since it's a curl it's gonna be hitting biceps as well, while doing it with the overhand grip is gonna help work your forearms. I personally almost exclusively do reverse with an ez bar because it tends to feel a lot less harsh on my wrists, ergo allowing for heavier loads and more reps, but it works just as well with dumbbells or a barbell. I'll give a nod to hammer curls as well, they can similarly be decent forearm builders and the nature of a hammer curl can allow for some heavier weights, leading to some heavier gains.